Weeks 5 & 6

Warm up – pick 1 of the following:

A. 15 minute run
B. Stair master level 5-7 for 15 minutes (try not to hold railings)
C. Treadmill with incline at 8 and speed at 3.0 (try not to hold railings) for 15 minutes

Legs: Day 1

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded side steps 3×1 minute
Supermans 3×15
Pull ups 3×15
Air squats 3×20

 

Leg curls 21 reps
Leg curls 18 reps (incr. weight)
Leg curls 15 reps (incr. weight)
Leg curls 12 reps (incr. weight)
Leg curls 10 reps (incr. weight)
Leg extensions 21 reps
Leg extensions 18 reps (incr. weight)
Leg extensions 15 reps (incr. weight)
Leg extensions 12 reps (incr. weight)
Leg extensions 10 reps (incr. weight)

 

Barbell deadlifts 4×5
Back squats 4×10
Barbell reverse lunges 4×10

 

Hyper extensions 3×10
Calf raises 4×25

 

Burpees 4×12

 

10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)

Toe touches (touch your chest, touch your toes) 1×2 minutes
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes

 

Stretch: 10 minutes

Chest: Day 2

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded side steps 3×1 minute
Supermans 3×15
Pull ups 3×15
Air squats 3×20

 

Barbell incline bench 4×10
Barbell flat bench 4×10
Dumbbell incline bench 4×10

 

Dumbbell chest flies 4×10 (squeeze each rep)

 

Burpees 4×12
Push ups 4x burn out

 

10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)

Toe touches (touch your chest, touch your toes) 1×2 minutes
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes

 

Stretch: 10 minutes

Back: Day 3

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded side steps 3x 1 minute
Supermans 3×15
Pull ups 3×15
Air squats 3×20

 

Lat pull downs 21 reps
Lat pull downs 18 reps (incr. weight)
Lat pull downs 15 reps (incr. weight)
Lat pull downs 12 reps (incr. weight)
Lat pull downs 10 reps (incr. weight)
Barbell rows 15 reps
Barbell rows 12 reps (incr. weight)
Barbell rows 12 reps (incr. weight)
Barbell rows 10 reps (incr. weight)
Dumbbell rows 4×12

 

Good mornings 4×10
Cable pull throughs 4×12

 

10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)

Toe touches (touch your chest, touch your toes) 1×2 minutes
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes

 

Stretch: 10 minutes

Shoulders: Day 4

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded side steps 3x 1 minute
Supermans 3×15
Pull ups 3×15
Air squats 3×20

 

Military press 4×10
Dumbbell front raises 4×12
Dumbbell side raises 4×12

 

Upright rows 4×12
Arnold press 4×12

 

Burpees 4×12

 

10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)

Toe touches (touch your chest, touch your toes) 1×2 minutes
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes

 

Stretch: 10 minutes

Arms: Day 5

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded side steps 3x 1 minute
Supermans 3×15
Pull ups 3×15
Air squats 3×20

 

Over head Tricep extensions 4×12
Single arm over head tricep extensions 4×12
Skull crushers 4×12
Diamond push ups 4×12

 

Preacher curls 4×15
Dumbbell curls 4×15
Barbell curls 4×15

 

10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)

Toe touches (touch your chest, touch your toes) 1×2 minutes
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes

 

Stretch: 10 minutes

Rest: Days 6 & 7

Stretch: 10 minutes